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Monday, June 12th- Sunday, June 18th

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Announcements-

BBQ/ Social this Saturday at the Gym- 4PM!!
This is from Brandt’s post on our group CrossFit Page- Here is the link to our Facebook group page if you are not a member already. https://www.facebook.com/groups/962663997150956/

Come join us as we celebrate another Crossfit year. We are celebrating the success that the “Chu Crew” had this past year at the 2017 Crossfit Games Atlantic Regionals. Also our success as individuals as we have become healthier and achieved personal goals in fitness.
Please bring a dish along with you! Festivities start at 4pm and will go until dark. Children are welcome but please understand and be courteous that alcoholic beverages will be provided for adults.
We want to thank everyone that helped us with our accomplishments. Bring the family, bring friends. If you have never attended one of our parties before, you’re more then welcome.
BYOB, BYOchair, BYOyardgame

Bring A Friend WOD this Saturday June 17th for the 9am and 10am classes. Have a friend that is interested in trying? Or someone you want to be really sore for a week 🙂 Bring them this Saturday for our “Bring a friend WOD”- Free for anyone who wants to try CrossFit.

New Summer 9am Class start this week! We will also have the 10am class too!! Also check our Facebook group page for extra “Open Gym times”.

Summer Athletes Class also starts this week. For athletes who want to get stronger, faster, and better!! Ages 12 and up- Monday, Wednesday, Thursday at 11am-12noon. $150 for members and $200 for non- members.

Olympic Lifting Class is offered Monday and Wednesday at 7pm. If you want to learn how to Snatch or Clean and Jerk definitely attend this class. If you can not make this time slot let Tyler know and we will schedule you a time that works! Tyler’s Cell- 717-649-2051. Text or call.

Monday, June 12th

WU- 3 Rounds
5 Push Up to Downdog
5 Sumo Deadlift High Pulls
5 Push Press with a 3 second pause overhead
20 Second Hollow Hold

Gymnastics Work- 12 minutes – 4 Rounds- Get in groups of 3 and rotate
Min 1- Pushing Strength- 5-10 Push Ups or Strict Handstand Push Ups
Min 2- Pulling Strength- 5-10 Ring Rows or Strict Pull Ups
Min 3- Core- 10-15 Sit Ups or V-Ups
* Feel Free to modify these reps to fit your proper progression. You want a challenge but perfect form and smooth reps. A rep scheme that you can maintain for all rounds.

1 minute Stations x 3 Rounds- Get in groups of 3 and rotate
A) Sumo Deadlift High Pulls (75/55)/(95/65)/(135/95)
B) Push Press (75/55)/(95/65)/(135/95)
C) Calories (Row, Bike, Ski)
Rest 1 minute
* Score is your lowest Round of total reps (try to keep a nice steady pace)
* Set bars down nicely please, especially if you have thin plates or empty BB’s. Thanks!

Flex- Standing Straddle x 2 mins

7pm- Olympic Lifting Class- For Beginners and anyone who wants to work on the Snatch and Clean and Jerk.

WU- 2 Rounds
10 Pass Throughs
5 Worlds Greatest Stretch Per side
5 Power Snatch
5 Front Squats

1A) Power Snatch- 8 x 2 reps- 70% of max

2A) Clean + 2 Front Squats + Split Jerk- 8 sets- 70% of max

3A) DB Push Press- 4 x 10
3B) DB Incline Row- 4 x 10

Tuesday, June 13th

WU- Dynamic WU- Rig to Rig
– High Knees
– Frankenstein
– Quad Pull
– Side Lunge x 2 (face same way for both)
– Samson Lunge
– Squat and Walk
– Inchworm

Fit-
1A) Front Squat or Goblet Squat- 5 x 10 reps
1B) Plank- 5 x 30 seconds

RX/Comp-
1A) Front Squat- 5,4,3,2,1
1B) Handstand Holds- 5 x 30 seconds

For Time
Fit-
Air Squats- 30,20,10
Burpees- 15,10,5

RX-
Front Squats (95/65)- 30,20,10
Burpees- 15,10, 5

Comp-
Hang DB Squat Cleans (50/35)- 30,20,10
Burpees- 15, 10, 5

7pm- Tuesday Strength Class

CrossFit Class WU

1A) Back Squat- 4 x 8 reps
1B) Glute Ham Rollers- 4 x 12 reps

2A) Heel Tap Pistols- 4 x 10 each leg
2B) Single Leg RDL- 4 x 10 each leg

3A) Alternating Lunges (add weight if you want, BB on back or hold DB’s)- 4 x 20 reps
3B) Box Jumps or Step Ups- 4 x 10 reps
3C) Strict Toes To Bar (minimize any momentum)- 4 x 5-10 reps

Wednesday, June 14th

WU- 1 minute Stations x 3 Rounds
A) Wall Hip Hinges
B) Light Weight Alternating DB Snatches
C) Sit to Stands or Hollow Rocks or Hollow Hold

Fit- Deadlift- 5 x 5 reps

RX/Comp- Power Clean and Push Jerk- 6 x 3 Reps

EMOM x 15 minutes
A) 10 Alternating DB Snatch (As heavy as possible with perfect form)
B) 10 Toes To Bar (Scale with Knees to Parallel or Sit Ups)
C) Max Burpee Pull Ups (stick with good old burpees if you are not ready for the pull up)
* Don’t worry about a score just working on fluid movements and pushing yourself slightly out of your comfort zone.

Flex- Puppy Dog x 2 mins

7pm- Olympic Weightlifting

WU- 3 Rounds with empty BB
3 Snatch Deadlifts (focus on keeping hips down, chest up)
3 Snatch Pulls
3 Snatch Push Press
3 Power Snatch + Overhead Squat

1A) Snatch Deadlift + Snatch Pull + Snatch- Work up to a comfortable max for the day

2A) Power Clean + Push Jerk + Split Jerk- Work up to a comfortable max for the day

3A) Overhead Barbell Carry- 3 x 100 feet
3B) Hip Extensions- 3 x 15

Thursday, June 15th

WU- 1 minute stations x 3 rounds- Groups of 3
A) Prone Presses on Bench with PVC
B) Scap Shrugs on Pull Up Bar
C) Empty BB Thrusters with a Pause at the top

1A) Bench Press- 4 x 8 reps
1B) Chin Ups- 4 x near max or 5 negatives

6 Rounds
5 Thrusters (AHAP with perfect form) Suggested weights- (95/65)/(135/95)/(185/125)
200 Meter Run
Rest 1 minute

Flex- Twisted Cross x 2 mins per side

7pm- Strength Class
CrossFit Class WU

1A) Strict Press- 10,8,8,6
1B) DB Incline Rear Delt Flys- 4 x 12 reps

2A) DB Bench Press- 4 x 10 reps
2B) BB Inverted Underhand Row- 4 x 10 reps

3A) Dips- 4 x near max (bench, box, equalizers, or rings)
3B) Hammer Curls- 4 x near max
3C) Side Shoulder Raises- 4 x near max

Friday, June 16th

WU- 3 Rounds
5 Worlds Greatest Stretch Per side
5 Push Up to Down Dog
15 Russian KB Swings

1A) Single Leg Squat- 4 x 10 each leg (add DB’s or BB as needed)
1B) Glute Ham Rollers- 4 x 10-12 reps
1C) GHD or Abmat Sit Ups- 4 x 10-15 reps- Coaches will help you adjust the GHD machines. Pair up with people of the same height. If you are new to GHD Sit Ups you may also start out just going to parallel.

8 Minute Amrap
Alternate Full Rounds with a Partner
Fit-
4 Deadlifts (135/95)
4 Bar Facing Burpees

RX-
4 Power Cleans (135/95)
4 Bar Facing Burpees

Comp-
4 Power Snatches (135/95)
4 Bar Facing Burpees

Flex- Pigeon x 2 mins per leg

Saturday, June 17th

8am- Mobility Class

“Bring a Friend WOD” 9am and 10am

WU- 3 Rounds
3 Wall Walks
10 Goblet Squats
20 second Hollow Hold

Tabata – Handstand Hold or Plank
Rest 1 minute
Tabata- Hollow Rocks or Hollow Hold

Partner WOD- Split reps anyway you want

100-80-60-40-20
Calories (Row, Bike, or Ski)
Wall Ball Shots (you pick weight)
Box Jump or Step Ups (24/20)
30 minute Cap

Flex- Couch Stretch x 2 mins per leg

Sunday, June 18th

10am- Erin’s Class
11am-1pm- Open Gym

Youth Athletes Class- Week 1

WU- Agility Ladder then
Dynamic WU
– High Knees
– Frankenstein
– Quad Pull
– Side Lunge x 2 (face same way for both)
– Samson Lunge
– Squat and Walk
– Inchworm

Day 1

Technique work-
1A) Goblet Squats- 4 x 10 reps
1B) Glute Ham Rollers- 4 x 10 reps

2A) Strict Press (DB or BB)- 4 x 10 reps
2B) DB Incline Row- 4 x 10 reps

3A) Planks- 4 x 30 seconds

Conditioning- Alternating Parking Lot Runs, Hill Sprints, Sleds, or Assault Bike

Day 2
Technique work-
1A) Bench Press- 4 x 10 reps
1B) Ring Row or Pull Up- 4 x 5-10

2A) Strict Press (BB or DB)- 4 x 10 reps
2B) DB Incline Row- 4 x 10 reps

3A) Side Planks- 4 x 20 seconds per side

Conditioning- Alternating Parking Lot Runs, Hill Sprints, Sleds, or Assault Bike

Day 3
Technique Work-
1A) KB/BB Deadlift- 4 x 10
1B) Walking Lunges- 4 x 20

2A) Single Leg Squats- 4 x 10 each leg
2B) Glute Ham Rollers- 4 x 10 reps

3A) Plate Sit Ups- 4 x 10

Conditioning- Alternating Parking Lot Runs, Hill Sprints, Sleds, or Assault Bike